Russians like to start their day with fast food: a sandwich, an omelet or fried eggs.
Only those who stick to a healthy diet eat porridge for breakfast .
Oatmeal is very popular among them. The main advantage of oatmeal is that it cooks quickly and is suitable for people with digestive problems.
Important! Oats contain no less iron than buckwheat. Also contains zinc, silicon, sulfur and phosphorus.
Benefits of oats
The cereal contains many B vitamins, polyunsaturated fatty acids (5.8%) and protein (13.6%).
B vitamins have a positive effect on the condition of the skin, nails and hair. The cereal contains lysine, which is necessary for the production of collagen and muscle formation. Alanine and cysteine increase immunity and normalize metabolism.
Soluble fiber, which is part of oats, helps to reduce cholesterol in the blood. It also contains insoluble dietary fiber, which gently cleanses the intestines from waste and toxins like a brush.
It should be remembered that the product is very high in calories. 100 g of oatmeal contains 350 kcal. If the goal is to lose weight, then eat it only for breakfast, and other dishes during the day.
This porridge will fill you up for a long time and also give your body many useful macro and microelements. If you have problems with digestion, you can eat porridge throughout the day.
Oatmeal is sold in stores in several types:
1. Cereals – contain a lot of dietary fiber and microelements. Perfect for soup, porridge, jelly.
2. Flakes – the grain is polished and flattened. Perfect for making porridge.
3. Muesli – rolled raw oat grains. They are usually mixed with seeds, nuts and dried fruits in a pack. When buying, you need to carefully study the composition on the pack. If the flakes are fried or contain sugar, you need to use them with caution due to their high calorie content.
4. Tolokno is flour made from cereals that are pre-steamed, dried and fried.
How to cook correctly
To ensure that porridge retains its beneficial properties, it is very important to cook it correctly.
It is better not to heat-treat oatmeal. It is enough to pour it into kefir or yogurt. It is better to sweeten it with honey instead of sugar.
Oat flakes can be eaten raw (muesli), or cooked into hot porridge. Add kefir or yogurt to the muesli.
If you wish, you can take muesli without additives and add dried fruits, nuts or seeds to the finished dish yourself.
Oatmeal is soaked in the evening. It is necessary to start cooking in water so that the porridge boils better.
Add the cereal to boiling salted water and cook until half-ready. At the end, you can sweeten it a little and add milk.